USDA-derived comparison
Black Beans (cooked) vs Kidney Beans
Black Beans (cooked) leads for Vitamin E per 100g, while Kidney Beans holds its own elsewhere.
Who each is for: Choose black Beans (cooked) for vitamin E.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Kidney Beans
Typical serving: half a can (130g)
13/100
No clear per-100g leads, which is a result in itself.
Full Kidney Beans pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Black Beans (cooked) | Kidney Beans |
|---|---|---|
| Calories | 132 kcal | 127 kcal |
| Protein | 9 g | 9 g |
| Carbs | 24 g | 23 g |
| Fat | 1 g | 1 g |
| Fiber | 9 g | 7 g |
| Sat fat | 0 g | 0 g |
| Sodium | 1 mg | 2 mg |
| Potassium | 355 mg | 403 mg |
| Calcium | 27 mg | 28 mg |
| Iron | 2.1 mg | 2.9 mg |
| Magnesium | 70 mg | 45 mg |
| Zinc | 1.1 mg | 1.1 mg |
| Vitamin C | 0 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 149 µg | 130 µg |
Servings differ: 1 cup of black beans (cooked) is about 172g, half a can of kidney beans about 130g. Scale accordingly before deciding anything on the 100g basis alone.
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